Saturday, October 16

Rebuild: 8:30a

Community WOD: 9:30a (programming below)

Rebuild:

3 Rounds for Quality (each segment):

A) Medball V-Ups x 10 reps  

Turkish Get-Ups x 2 reps each side

B) Sumo Deadlift x 10 reps

Windshield Wipers x 20 reps

C) Farmers Press 3x16

Reverse Barbell Curl 3x10

Community WOD:

W/partner. Split work any way you would like.

3 rounds, each round for time, of:

50/35 Assault Bike Calories (Rx+: 60/40)

50 Double Unders (100 Singles) (Rx+:60)

30 Dumbbell Front Squats (Rx+: 40 reps, 50/35)

30 Dumbbell Push Press (Rx+: 40 reps, 50/35)

4 Post Runs or 6 Building Laps (alternating, one partner at a time) (Rx+: 4 Post Runs)

New round starts every 12 mins.

If you finish a round before 12 min is up, your team can use that time to rest before the next round begins.